Insomnia has been a pain to the lives of many people. Having insomnia means that you do not have a good night’s sleep and it leads to lethargy which is broken-down productivity in your work life. Thankfully, there are many ways out – here is our list of ten best home remedies!
10 Tips to Beat Insomnia
insomnia cure Many steps to help you get to sleep can be taken to beat your insomnia. These are some tips to help insomnia fight back. Here are some things you can do to beat insomnia.
Many insomnia can be caused by stress or medical conditions, such as medical conditions or medications. Your doctor may recommend cognitive behavioral therapy, medications or both, to help improve relaxation and sleep. If you don’t get a good sleep quality, your doctor may suggest cognitive behavioural therapy or medication.
Lifestyle and home remedies
These tips may help insomnia sufferers. Changing the routine at bedtime may help ease your insomnia. At bedtime, these are basic tips to make sure your sleep habits are well-balanced.
Several medications are approved for long-term use, such as sleeping pills. Side effects may include daytime grogginess and increased the risk of falling. Talk to your doctor about the side effects of prescription sleeping pills with other side effects, which doctors don’t recommend for longer use of them. The most commonly-used sleeping pills can help you get to sleep, stay asleep or both, or even become a habit-forming drug, which may cause more groggy sleep or sleep problem.
Caution regarding herbal and dietary sleep aids
Some products can be harmful and some can cause harm if taken on certain medications. Talk with your doctor before taking any herbal supplements or other OTC products. Food and Drug Administration doesn’t mandate that manufacturers show proof of effectiveness or safety before marketing dietary supplement sleep aids.
Drink Warm Milk
Have you ever heard the advice that drinking milk before bed can help with a good night’s sleep. This is not just an old wives’ tale, there are scientific studies which have shown it to be true! Studies show consumption of calcium-rich foods like dairy products and warm beverages prior to going to bed may positively impact both quality and duration of sleep for adults who experience mild or moderate insomnia.Scientists at Rush University Medical Center found in one study about 50% more deep slow wave (SW) slumber when they drank 1/2 cup skimmed milk 30 minutes before bedtime than those given water instead. Milk contains tryptophan – this natural amino acid has been linked with reduced stress levels, increased relaxation, improved moods as
Take a Warm Bath
A warm bath can be an invigorating experience, but it is important to take the time for some self-care. The hot water will relax your body and help you forget about life’s worries as bubbles drift around your face. But don’t stay too long in this relaxing environment or else you’ll have little energy left over when you need it most! Throw a cup of baking soda into the tub with a couple drops of lavender oil added to create aromatic steam that drives out toxins from deep within while easing tension all at once – the perfect way end any hectic day!
You could make your own bath salts to help detoxify and energize you. All that’s required is a bunch of Epsom salt, some essential oils like lavender or peppermint, and any other healing herbs if desired. Pack the ingredients in jars with tight lids for easy use when needed!
Taking an evening bath can be one way to unwind after a long day at work or school; however it may not seem as simple because staying too long will drain your body of vitality from all those toxins coming out through sweat pores in our skin. I found this article on Huffington Post about making homemade Bath Salts which was really helpful since we’re often short on time but want quality care for ourselves without running into side effects such as
Eat a Bedtime Snack
Scientists have found that foods with large amounts of the amino acid L-tryptophan help us sleep better. Eating eggs, cottage cheese, chicken, turkey and cashews before bed can lead to improved quality of rest for you as well.
Scientists say that eating certain types of food will be beneficial in helping your body relax and fall asleep faster at night time than others. Numerous studies show specific sources like whey protein shakes or bananas after a workout are excellent ways to speed up muscle recovery during nighttime hours but this study focuses on what to eat beforehand for maximum relaxation benefits while sleeping deep through the night – leading many people into thinking it means we should just skip dinner entirely! The key is getting enough L tryptophan (found primarily
Avoid Caffeine, Alcohol and Tobacco in General
The number of beverages that contain caffeine is much higher than you think. Coffee isn’t the only option for people who want to stay alert, and it’s not even one of the most caffeinated drinks out there! You need a break from coffee anyways- how about trying some tea or cola instead? Or if you’re craving chocolate, be sure to have just enough so as not disturb your sleep later on in the night.
Non-herbal teas such as black tea are high in caffeine content; with an average cup containing anywhere between 20mg to 80 mg per 8 oz serving depending on brewing time and type. Cola beverage contains up 150 -200 milligrams (mg) per can which makes them more potent then brewed
Sleep on Your Back
The caffeine in your favorite beverages is a topic that has been heavily researched. The results are surprising, and many people would be surprised to learn the truth behind their drink choices!
It’s not just coffee we should worry about; non-herbal teas like black tea also have as much or more of this stimulant than our morning brews do! Cola drinks such as Coke might contain even more caffeine per serving size because they’re so sweet – but what about chocolates? Not only does chocolate provide us with its delicious flavor, it can give you an energy boost too. But don’t forget: all these wonderful caffeinated treats come at a cost.
Caffeine is one of the most common ingredients in beverages and food items today. It can be found not only in coffee, but also tea (including black tea), cola drinks, chocolate products, alcohol-containing substances such as wine or beer – anything that has an intoxicating effect will affect sleep quality. Alcoholic beverages are a no-no before bed because they have been shown to disturb REM cycles while you slumber and reduce both deep slow wave sleep periods during which our bodies repair themselves from wear & tear over time; all this leads to feeling more tired than usual when we wake up–even if we had enough rest!
Research shows caffeine’s high levels increase alertness by blocking adenosine receptors so it may seem like
Most people think coffee is the only beverage which contains caffeine. Wrong! Non-herbal tea such as black tea, Cola beverages and even chocolate are high in caffeine too. Research has shown that alcohol upsets sleep just like tobacco does so don’t drink anything with either one of those substances after dinner time if you want a good night’s rest!
Sleep in a Well Ventilated Room
It’s important to sleep in a comfortable environment. When your body temperature lowers, it allows you to rest easier and have more energy the next day. If sleeping is too cold or hot for comfort, use blankets and other bedding materials such as sheets under the covers or on top of them depending how warm they need to be adjusted without overheating themselves throughout their night time slumber!
The perfect room temperature for an optimal sleeping experience can vary from person-to-person but should generally fall between 60°F – 65°F (15.5 °C – 18 °C). People tend not want anything freezing so this range will help ensure that heaters are never needed at all during those chilly winter nights when layered up with clothes might
Drink Herb Tea
Warm milk is a common bedtime drink for many people, but if your body can’t tolerate it or any other dairy products (due to lactose intolerance) try drinking herbal tea instead. Camomile, catnip and anise are all calming herbs that have been known to help you sleep better. Fennel has also shown some evidence of improving the quality of sleep in its drinkers by reducing inflammation from allergies like asthma as well as respiratory problems such as bronchitis which may be keeping them awake at night due to pain relief medication wearing off too early during their waking hours making them drowsy while they’re still trying hard not feel ill after taking medications on time every day without missing doses required for efficacy with these conditions drastically worsening over
If you’re lactose intolerant, it can be hard to find a good night’s sleep. Luckily for you there are some delicious alternatives that will help lull away your insomnia without making things worse! Try camomile tea before bed and let the calming herbal essence soothe any lingering nerves or anxiety while also promoting relaxation throughout your body. You might even notice an improvement in digestion after drinking this herb as well– not too shabby of a benefit when considering all the other health problems associated with dairy products like milk intolerance! If this isn’t quite enough for those nights where sleeping just won’t come (or is interrupted) then why not try catnip? Long used by cultures around the world to promote restful slumber thanks to
Get Some Exercise During The Day
You may have heard that white collar workers are more likely to suffer from insomnia than blue-collar workers. We know this is largely due to the sedentary, indoor nature of their work and it’s no wonder they can’t sleep! But what if there was a simple solution for your sleepless nights? A few minutes before bedtime you could get some light exercise or even just walk around your house – take note: not too strenuously as we don’t want anything bad happening in case you fall asleep on the job! You will be surprised how much better these short routines make us feel when we need them most.
A recent study has shown that among all types of occupations, office jobs were found to lead people towards an increased incidence of
When the work day is done, it’s time for a good night sleep. You can’t expect to see all of success on your job if you don’t get enough rest and spend some quality time with yourself when evening comes around. White collar workers are more prone to insomnia than blue-collar workers because they don’t have physical activity during their days like manual laborers do, but even office drones should try exercising before bedtime–even just 15 minutes! This will give their body what it needs: oxygen from working out or 30 minutes worth of resting in order for them feel that much better as they drift into slumberland each night
By skipping naps, you’ll be more tired and able to fall asleep at night. If you’re already awake during the day then your body will have an easier time falling into a deep sleep when it’s finally nighttime!
If you take naps in the middle of the day but can’t get yourself to sleep at night, don’t panic- we’ve got your back! Skipping those afternoon snoozes actually helps as they are preventing us from reaching that crucial REM cycle so our bodies stay fresh for bedtime which is why if we skip them while trying not to nod off in class or work (you know who y’are), by 9pm our brains should still feel wide awake after working through
A Reflexology Technique
Toe wiggling can help to relax your body, both inside and out. Meridians are channels of energy that run throughout the human body connecting all organs with one another according to Chinese medicine. The meridian in your feet, for example will connect from there down through every organ system within you until it reaches a point as simple as an eyelash on your eyebrow! Toe wiggling is helpful because it brings about relaxing energies within ourselves by stimulating our nerves so they release pain-killing endorphins into our blood stream which also creates feelings of serenity and relaxation.”